3/16/2017 Olympic Weightlifting

By Amelia Munro

Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)

Clean Pull + Clean (Build to heavy complex, then 2 complexes @~80%)

from the ground complete one clean pull , control the barbell back to the floor to complete one full squat clean in the same complex.
PAUSE 2 SECONDS AT KNEE in the pull portion of the clean.

Front Squat (4×5 @ 70-75%)

Bent Over Row (4×5; Heavy)

Metcon (No Measure)

4x max effort Bulldog Hold
See photo below…

Hands under shoulders, knees under hips.

press up onto your toes and hold your knees about 1-2″ off the floor.